Fennel As Your New Favorite

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Eating should be pleasurable and enjoyable. However, you also have to remember that what you put into your mouths 3-4 times a day can have a significant impact on your health. First and foremost, food is intended to fuel and nourish your body. Your brain and body require daily nutrients including essential amino acids, over 30 different vitamins and minerals, a variety of plant phytonutrients, and fibers. In order to get these key nutrients every day, you need to eat a sufficient variety of foods.

Many of us get stuck in a food rut, eating the same foods day after day. It’s easy to see why! Meal planning and shopping become a breeze and you have confidence that the meal will be satisfying since you make it all the time. But eating the same foods every day can have its drawbacks. It can lead to nutrient deficiencies and possibly even food intolerances. By limiting yourself to a few different foods, you may be missing out on a lot of foods that are loaded with important nutrients that your body requires to stay healthy.

In fact, a 2015 study in the Journal of Nutrition demonstrated that greater food variety was associated with a lower risk of metabolic syndrome (defined as a cluster of symptoms including abdominal obesity, high blood sugars, abnormal cholesterol and triglyceride levels, and high blood pressure). Eating a wide variety of food also helps to promote a diversity of healthy bacteria in the gut. It may also be possible to develop intolerances to foods you eat too often. A diversity of real, whole foods will provide your body with the array of nutrients to keep it working optimally.

Over the next few weeks, I am going to highlight some exceptionally healthy foods that are often overlooked when meal planning and shopping, yet are easy to incorporate into your daily diet while also adding an array of nutrients and flavors.

Fennel

Fennel has long been used as a medicinal plant for a wide range of conditions. It is known to aid in digestion, promote cardiovascular health, protect against chronic degenerative diseases, support bone health, as well as exhibit cancer-fighting properties. These benefits stem from fennel’s numerous phytochemicals that provide valuable anti-oxidant, anti-inflammatory, antimicrobial compounds.

Fennel is an excellent source of vitamin C and a good source of calcium, magnesium, potassium, manganese, and phosphorus which are all nutrients important in supporting strong, healthy bones.
The essential oils in fennel can help to stimulate the secretion of digestive enzymes and gastric juices aiding digestion. These oils can also help to decrease inflammation in the intestines and improve the absorption of nutrients.
Anethole, the phytonutrient compound that gives fennel its unique smell and flavor, has been shown in several different studies to reduce inflammation as well as protect against cancer.
Fennel is also a very good source of fiber which may help to reduce cholesterol levels and support colon health.

How to use Fennel:

Fennel has a mild licorice-like taste. It is slightly sweet and adds a refreshing flavor to any dish. You can use the entire plant, including the fronds. If eating raw, you can thinly slice the bulb and use it for salads or coleslaw or spread the stalks with your favorite nut butter or dip in dressing. You can also slice up the fennel bulb and saute with extra virgin olive oil, solo, or with other vegetables. It pairs nicely with onions and garlic. You can also cut up the bulb into chunks and roast it alongside Brussel sprouts, sweet potatoes, or beets. The stalk can be used in place of celery in soups and stews and the fronds can be chopped up and used as you would other herbs like dill or parsley. It is a very versatile vegetable!

One of my go-to fennel dishes is a Fennel and Orange salad. It is quick and easy to make and is a light and refreshing side dish. It is particularly delicious alongside salmon or scallops.

Fennel is in season from autumn to early spring. So this is a great time to give this nutritional superfood a try. You never know, it might become a new favorite!

Susan Brady, MPT,

Doctor of Integrative Medicine

Nutrition Consultant

703-738-4203

Surgery Rehabilitation

While providing rehabilitation after my two hip surgeries, Susan also educated me in the importance of proper nutrition for strengthening my bones and improving my bone density. She encouraged me to eat an alkaline-based diet and to eliminate the junk food I was so fond of. Not only did I heal quickly, but also the doctors were amazed by the rapid bone growth as noted on my x-rays. I continue to include chia and pumpkin seeds in my diet, as well as other foods that are alkaline based. I honestly have Susan to thank for this complete transformation in my diet which has allowed me to go back to wearing heels which I thought I would never be able to do again. Nutrition matters. I am a perfect example of good bones from good food!” ~R.G.

Osteoporosis Nutrition

After being diagnosed with osteoporosis, I began sifting through all the information available on nutrition and osteoporosis, but it was confusing and time consuming. Even though I thought my diet was good, Susan gave me advice on how to make it even better! I benefited very much from Susan’s nutritional advice and guidance for safe and effective exercises. My recent bone scan showed improvements in both my hip and my spine, so I am encouraged that all the changes that I have made are working! ~ M.R.

Prescription Holiday

Initially, I went to Susan Brady because my family doctor told me to take a holiday from the prescription bone density medicine that I had been taking it for many years. I avoid dairy since I am lactose intolerant and sensitive to dairy protein. I was confident that Susan could recommend a superior quality calcium, balanced with other supplements that would help provide the nutrients I needed for bone health. In addition to recommendations for supplements, she has evaluated my diet and my exercise regimen, making suggestions as needed. With guidance from Susan I have been able to maintain bone health without additional bone density medicine for several years now. ~K.N.

Goodbye Osteoporosis!

Guess who no longer has osteoporosis in her spine?? DEXA says now -2.4 osteopenia where was -3.2 before. HUGE improvement. No medication, just exercise and nutrition. I still have a ways to go with my hips and femoral neck, but this is really great news for me! ~D.S.

Proper Exercise and Nutrition

“Susan Brady is very knowledgeable about osteoporosis. In 2016, I was diagnosed with osteoporosis in my lower back. Through proper exercise and nutrition, Susan was able to guide me towards a regimen that would in turn almost reverse my symptoms. Because of her method, I have been able to curb my bone loss, gain strength, and improve my overall health. I feel that I am on the road to a happier, healthier lifestyle thanks to Susan.”~ B.L.

Alkaline Based Diet

While providing rehabilitation after my two hip surgeries, Susan also educated me in the importance of proper nutrition for strengthening my bones and improving my bone density. She encouraged me to eat an alkaline-based diet and to eliminate the junk food I was so fond of. Not only did I heal quickly, but also the doctors were amazed by the rapid bone growth as noted on my x-rays. I continue to include chia and pumpkin seeds in my diet, as well as other foods that are alkaline based. I honestly have Susan to thank for this complete transformation in my diet which has allowed me to go back to wearing heels which I thought I would never be able to do again. Nutrition matters — I am a perfect example of good bones from good food! ~R.G.

Is Walking Enough to Build Bones? Consider adding a Weighted Vest.

My favorite weight vest is through a company called Challenge Weighted Workoutwear. It meets all of the criteria for what to look for in a weight vest and is very comfortable to wear.

Check out the weighted vests on their website: Weighted Vests.

At checkout, enter the discount code "Brady" and you will receive $10 off the vest of your choice along with FREE shipping.

Fennel As Your New Favorite

Written by Susan Brady

Over the next few weeks, I am going to highlight some exceptionally healthy foods that are often overlooked when meal planning and shopping, yet are easy to incorporate into your daily diet while also adding an array of nutrients and flavors.

Fennel

Fennel is an excellent source of vitamin C and a good source of calcium, magnesium, potassium, manganese, and phosphorus which are all nutrients important in supporting strong, healthy bones.

The essential oils in fennel can help to stimulate the secretion of digestive enzymes and gastric juices aiding digestion. These oils can also help to decrease inflammation in the intestines and improve the absorption of nutrients.

Anethole, the phytonutrient compound that gives fennel its unique smell and flavor, has been shown in several different studies to reduce inflammation as well as protect against cancer.

Fennel is also a very good source of fiber which may help to reduce cholesterol levels and support colon health.